PELVIC YOGA COURSE - to release, relax, lengthen and tone the pelvic floor, hips & psoas ​

Online stream
Starts on Saturday, 05/02/2022
Price 95.00 €


Every female pelvis is unique and carries her own story, its known to be a favorite part of our body to use as a ‘storage place’. In other words, when we feel triggered, threatened, unsafe, go through a traumatic experience or a highly stressed situation, the pelvis is one of the first parts of our body to contract. Being in this highly uncertain and unsafe time in the world, its more important then ever to give extra attention to our pelvis and all that we hold there.

We actually have muscles there that can contract involuntarily as well as voluntarily, consciously as well as unconsciously. Since it’s such a vulnerable part of our body we don’t necessarily dare to really feel what’s there and allow that to be released.

This is why many of us often have a too tensed pelvic floor. The pelvic floor is then considered weak, even though there is so much muscle tone, and can cause pelvic pain and problems. Pelvic problems like pain, constipation, prolapse, bladder can also come from a pelvis that is too tensed, instead of what is usually being considered too loose. Its known that many yogini’s actually have a tight pelvic floor, because a lot of yoga postures are actually tightening and shortening the pelvic floor muscles. Breathing deeply and freely is also harder with more tension in the pelvic floor and psoas.

It is key to first start with relaxation and releasing the tension in the pelvis, even if it’s just on one spot or on one side. Part of an imbalance in your pelvic, gluteal and psoas muscles, is usually also due to postural habits; when one part of your pelvis is weak, another part will do all or too much of the work. To find out what you need, your pelvis needs to first consciously learn to relax so that we can actually start to tone the muscles correctly. Feel more and become familiar with the more subtle sensations, increasing the blood flow, directing your loving care and attention to your pelvic bowl.

After giving birth we usually think about only strengthening and engaging again, but a huge part is also giving relaxation and length to the more tighter parts, and bringing balance by discovering which muscles need more strength. In this way the pelvis comes back to balance and all parts work synergistically with each other, engaging when they have to and relaxing when they can. Sometimes after giving birth the pelvic floor holds on to a traumatic experience, this can also create tightness.

You will notice what works for you and integrate it into your own daily practice. You will become more aware of the way you sit, stand and move in your daily life in a way that is more nurturing for your pelvis. You will be able to consciously relax your pelvic floor and contract when you need it to.

In these classes we focus on: - Creating pelvic awareness - Understanding the anatomy of the female pelvis - Discovering and identifying where you are holding tension - If both sides of your pelvis, hips, psoas are equal or different - Pelvic external and internal self-massage (written guidance for internal in your own time and space) - Breathing more fully and deeply; The role of the breath to improve pelvic health - Postures to lengthen the pelvic floor, psoas, creating more space in hips - Consciously relaxing the different layers of the pelvic floor and the psoas - Optimising your posture to improve pelvic health - Building neuro-pathways from your brain to your pelvic floor, new lines of communication. - Find out which muscles are weak and how you can softly strengthen them, including the pelvic, gluteal, psoas and core muscles.

For who? - For all women, if you have for example pelvic or lower back or sacral pain, tight hips, a painful psoas, pain in your legs/gluteus, vaginal pain, bladder problems or feel that your pelvis could use some more release - Super beneficial if you are preparing your body for conception, - After giving birth and you are able to practice again, there will be no strong postures, mostly in the beginning to relax and let go, slowly building up to becoming more aware of how we can tone the muscles. Usually its 6 weeks after birth if vaginal birth, 10 weeks if c-section. But off course, talk to your doctor to be sure. - If you are pregnant, its off course super relevant to gain more understanding about your pelvis, your breath, your posture. But, there will be some postures that might not be suitable anymore when you are further in your pregnancy, like being on your back for a while, or the part that is more about toning the pelvic muscles. If you feel the call to join, since the classes will be recorded you could revisit them at a later stage.

Prices and when? - The 5 online weekly classes of 1,5 hour are happening live starting Saturday January 22nd, at 11.30AM (Amsterdam Time zone). If you can’t be there live, you will also receive the recordings through email. - The price for 5 classes in total, is € 95,-. - You will also receive a handout with more information about the pelvis to deepen your knowledge and to understand better what you are sensing and experiencing, as well as a guidance to give yourself an internal self massage.

What you will need: We use lots and lots of support in the practices, things you will probably have in your house like blankets, pillows from the sofa, a chair. But I recommend to have or invest in 2 yoga blocks and 1 long strap of 2,5m. If you don’t have it and don’t want to buy it, there is many ways to improvise like 1 or 2 thick books instead of blocks, a belt or shawl.

Online stream

There is an online stream available for this activity. To participate, take the following steps:

  • This studio uses Zoom as their online streaming provider. Download the according app to your laptop, tablet or smartphone
  • Access to the online livestream is available 15 minutes before the start of the activity. Simply go to "My bookings" and click on "Join online stream now" to be redirected to the corresponding page
  • With some streaming providers (e.g. Zoom) it is possible for participants to see each other. However, it is theoretically possible to deactivate the camera function. The name you enter when entering the online meeting room is displayed to other participants. However, you can always change your name (e.g. only the initials). Please note: Individual rules for online participation may apply for each class or venue.

Teacher :



1.05/02/202211:30 - 13:00Online via Zoom, 1076 AmsterdamLisanne
2.12/02/202211:30 - 13:00Online via Zoom, 1076 AmsterdamLisanne
3.19/02/202211:30 - 13:00Online via Zoom, 1076 AmsterdamLisanne
4.26/02/202211:30 - 13:00Online via Zoom, 1076 AmsterdamLisanne
5.05/03/202211:30 - 13:00Online via Zoom, 1076 AmsterdamLisanne

* All prices including VAT